Txoj kev rov qab kho tom qab mob nqaij ntshiv yog qhov tseem ceeb tsis yog yuav tshem tawm cov nqaij leeg (mob nqaij), tab sis kuj yuav ua rau kom cov leeg nqaij. Nws yog nyob rau hauv ib lub xeev ntawm so uas muaj ib qho kev nce hauv kev loj hlob, kev ntxiv dag zog ntawm cov leeg thiab kev loj hlob ntawm lub zog. Yog li ntawd, ib leeg tsis tuaj yeem raug cob qhia txhua hnub - tsuas yog tsis muaj kev cuam tshuam. Nyeem seb yuav ua zoo li cas tom qab kawm tiav, thiab nco ntsoov ua raws li cov cai.
Rov ua hauj lwm tom qab kawm: ua tsis taus pa
Ua tiav tam sim tom qab ua tiav cov kev ua hauj lwm ntawm txoj kev mus da dej thiab ua ntej yuav mus pw. Ncaj koj lub xub pwg, nthuav koj lub hauv siab thiab nqus pa. Soj ntsuam ib qho qeeb, zoo sib xws. Nqus cov pa nqus thiab ua kom txog li 4 vib nas this. On exhalation, tshem tawm nro ntawm tag nrho cov leeg. Lub sijhawm ua ntev li ntawm 1 mus rau 3 feeb.
Tsis txhob cuam tshuam los ntawm tej yam uas tsis muaj kev cuam tshuam, ua kom zoo rau kev ua pa. Cia oxygen cia tawm txhua lub cell.
Rov ua hauj lwm tom qab workout: ncab
Hmoov tsis, ntau neglect knots complexes. Yog li, muaj mob rau cov nqaij ntshiv thaum sawv ntxov, qaug zog, rov qab los tom qab kev kawm qeeb rau ob peb hnub. Ncab tsis yog tsim los txhim kho kom yooj yim ntawm lub cev. Cov qoj no txo cov leeg nrawm, sib zog ua kom muaj lactic acid thiab txhim kho cov ntshav mus rau cov leeg. Cia li ntxuav tawm kev ntxhov siab.
Tsuas yog rau cov leeg nqaij. Nws yog ib qho zoo los ua ke kom ncab thiab ua pa nyuaj rau tib lub sijhawm. Ncua hauv ib txoj haujlwm tsawg kawg li 15 feeb. Ncab kom txog thaum muaj me ntsis tingling nov ntawm nqaij tawv. Ncab yog qhov zoo tshaj qhov qub txeeg qub teg ntawm ligaments tom qab kev cob qhia.
Rov ua hauj lwm tom qab workout: pw tsaug zog zoo
Tag nrho cov masters ntawm kev ua si ntawm thoob ntiaj teb chav kawm nyob rau hauv tej pab pawg saib lub nruj txhua hnub. Cia li zoo li cov me nyuam. Lawv tsaug zog yam tsawg 7 teev. Thiab tawm ntawm thaj chaw ncig 10-11 tsaus ntuj. Vim li cas kev pw tsaug zog tseem ceeb heev rau cov leeg rov qab?
Thaum ib tug neeg tsis tau pw txaus, tsis tsaug zog rau ntawm biorhythms, lub cev paub nws nrog kev ntxhov siab thiab ua ib yam tshuaj - cortisol, los yog "kev nyuab siab hormone". Qhov yeeb tshuaj no "noj" cov protein nyob rau hauv lub cev thiab hloov mus rau hauv cov rog. Tsis muaj pw tsaug zog yog ib qho tseem ceeb ua rau kev rog.
Thaum pw tsaug zog zoo, cov tshuaj hormones tau tsim - kev loj hlob, melatonin, dopamine, serotonin. Ua ke, lawv cuam tshuam rau lub siab xav, kev ntshaw, ua kom muaj zog thiab mob nqaij. Sib piv cov cib fim hauv chav ntawm ib tus neeg uas tau pw li 8 teev thaum tsaus ntuj thiab leej twg tau noj 4-5 teev sawv ntxov ntxov. Lawm, ib tus neeg pw tsaug zog yuav hnyav dua, ua ntau yam ntxiv.
Xav poob phaus? Pw kom zoo!
Rov ua hauj lwm tom qab kev cob qhia: muaj kev ua ub ua no
Restoration ntawm cov leeg tom qab kev cob qhia, peb rov ua, tshwm sim hauv 24-48 teev thiab tsis muaj tsawg. Ua li lub caij nyoog kawm ntawv, yog li ntawd txhua leeg mob leeg rau ib hnub lossis ob. Piv txwv li:
- Hnub Monday: pov thawj + ceg + rov qab
- Hnub Wednesday: txhais tes + hauv siab
- Hnub Thursday: pov thawj + nias + taw
- Hnub Friday: ob txhais tes + hauv siab
- Hnub Saturday: rov qab + pop
Hnub tawm: Tuesday thiab Sunday. Hnub no lub cev ua haujlwm kom ntau li ntau tau. Txo koj tus kheej los ntawm kev sib tw khiav thiab them nyiaj.
Yog tias koj muaj kev ua si tas li, koj yuav tsum paub: tom qab 3 lub hlis ntawm kev cob qhia, so 1 lub lim tiam.
Rov ua hauj lwm tom qab kawm: sib zog nqus nqaij tawv
Ua tus kheej-zaws, thiab zoo dua nrhiav kev ua si masseur-rehabilitologist. Txawm tias ncab tsis tuaj yeem so kom cov nqaij ntshiv li qhov tob zaws. Yog li ntawd, cov kis las ncaws pob yog nruab nrog lub zaws qhov chaw, thiab players mus rau cov kev sib ntsib txhua hnub.
Tsis tas li ntawd, zaws rau cov menyuam ntxhais yog kev sib ntaus sib tua tiv thaiv cellulite, tawv nqaij tawv. Nws yog ib tus activator ntuj tsim tawm ntawm cov khoom noj khoom haus, cov qoob loo rau tonus thiab elasticity.
Rov qab kho tom qab haujlwm: ib da dej sov so
Ib da dej sov da dej tawm ntawm lub cev, ua rau cov pa oxygen mus rau hauv cov nqaij ntawm txhua lub nruab nrog cev. Thiab yuav tsum tau siv oxygen mus rau cov leeg nqaij thiab zom rog.
Rau ib lub sij hawm ntev tsis pw, qhov zoo sij hawm rau cov txheej txheem dej yog 10-15 feeb. Mus rau tus da dej tam sim tom qab kev kawm los yog ua ntej yuav mus pw. Txoj cai nyob rau hauv chav dej, koj tuaj yeem xyab cov nqaij ntshiv kub.
Rov ua hauj lwm tom qab kev cob qhia: cov khoom kom yog
Ntawm cov hoob kawm, cov nqaij ntshiv xav tau fertilizing. Muaj tseeb koj tau hnov txog "carbohydrate window" - nws yog 60 feeb tom qab kawg ntawm kev cob qhia, thaum lub cev yuav tsum tau noj zaub mov carbohydrates thiab rov ua kom muaj zog. Txwv tsis pub, yuav tsis muaj kev phom sij, cov nqaij ntshiv zuj zus yuav qeeb, yuav muaj kev phev heev thiab tsaug zog.
"Kuv yuav tsis tau roj? Yuav ua li cas koj thiaj noj carbohydrates tom qab kev cob qhia? », - ntau cov lus nug ntawm beginners. Tsis txhob muaj rog, vim hais tias cov nqaij ntshiv muaj glycogen, thiab nws yog rho tawm los ntawm qabzib. Nws yog nyob rau lub sij hawm no uas koj tsuas noj cov leeg, uas lawv yuav ua tsaug rau koj nrog ib tug zoo nkauj nyem thiab kev loj hlob.
Txawm li cas los, tsis txhob xav hais tias qhov no yog lub ncuav mog qab zib los yog ib lub ncuav mog qab zib. Cov txiv no, cov qhob nplej tag nrho, mov nplej, bananas, dej hiav txwv ntses, qe, tsev cheese, txiv laum huab xeeb, chocolate (dub), cocoa, ceev.
Nws yog ib qho tseem ceeb noj:
- Txiv kab ntxwv
- Ceev
- Ntses liab
- Broccoli
- Asparagus
- Kiwis
- Taub dag
- Zaub zaub xam lav
- Macaroni los ntawm hom nplej nrog cov protein ntau ib 100 g ntau tshaj 12 g
- Carrots
- Qe omelette nrog nqaij qaib mis
- Haus dej protein ntau cocktail